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If you’re like most amateur cyclists you also have to work a day job to pay the bills. That doesn’t always leave much time for training in the winter months. Sure you could strap lights onto your bike and head out on the road, but sometimes that’s not safe. The weather gets bad and then there is no chance of getting in any real miles out on the road. So that means spending time on the indoor trainer. Anyone who has used one of these for any length of time knows that it can be painfully boring at times. So here is what I do to fight the boredom and ride.

1. Get a few Carmichael Train Right DVDs.

   These training DVDs produced by Carmichael Training Systems are a great way to add some variety to your workouts. They give very clear and specific instruction and have decent music. Each video is tailored to a specific type of racing but I like to mix it up and rotate the different DVDs so I don’t do the same workout twice in a row.

2. Create a good play list for your IPod.

   When I train I like to listen to music that is roughly the same tempo as the ride I’m doing. So on easy days I play chill music like Ben Folds or Augustana but on hard rides I like to rock out with harder stuff like Deftones, Finger Eleven, and Rage Against the Machine.

3. Improve your training space.

   Make your training area as nice as possible. Make sure it is clean, and well lit. Hang up a poster or two of your favorite pro cyclist like Saul Raisin, Floyd Landis, or Dave Zabriskie for inspiration. By making it visually pleasing, you won’t dread spending so much time in there and it will keep you in a better mood.

4. Have a Group Training Night.

   Misery loves company so invite your friends over or find a place to meet once a week, or more if you can, to train together. Just being in the room with others and being able to talk to someone helps tremendously.

5. Get a fan or two.

   Staying comfortable will help you stay focused and keep you from burning out. This is really important on longer training sessions. You can also over heat indoors because you don’t have the wind in your face that you would outside. I find the optimal fan configuration to be a ceiling fan and a box fan straight ahead of me on a coffee table. Of course any fan setup will be better than nothing.

6. Fuel up like its an outdoor ride.

   You should prepare for an indoor trainer ride just like you would for any outdoor training ride. Fill your water bottles with an electrolyte drink and plain water and keep some energy gels within reach. Keeping your body fueled will keep you focused. Having plenty of energy will give you one less reason to stop a training session.

7. Watch a movie on your easy days.

   I often throw in a DVD movie to watch during my easy days. I put on the heart monitor and set the alarm for my max heart rate for that ride. Then I just pedal and watch the movie. If I start working too hard the alarm beeps and I back off a bit.

8. Set a minimum length of time goal for the ride and stick with it.

   In the early part of the pre-season training it is important to do longer lower intensity endurance rides to build your base. Time on the bike is more important than miles. So, for example, I might set a goal of 2 hours minimum. I ride for at least that long, no excuses, and if I feel like it maybe I’ll ride a bit longer but not a lot longer. This gives you something to work for and a clear goal that you can stop at for that day.

9. Get a set of rollers to switch it up a bit.

   Rollers are a good training tool because they are good at helping you develop a smooth stable riding posture and pedal stroke. They can also be a nice change up from the stationary setup of a normal trainer. Most roller setups don’t provide much resistance but the benefits to your pedal stroke and stability will be worth it.

10. Take your girlfriend/wife/husband/significant other/whatever out to dinner.

    They have been setting around bored while you ride on the trainer every night so skip a training session and go out for a nice dinner. They won’t mind you spending so much time on the bike, and you need a break every once in awhile.

Do you have any tips for staying focused and fighting boredom on your trainer rides? Leave a comment and share them with everyone.